The HYPERplasia Challenge: MaxC's Cut [Archive]

MaxC

08-29-2003, 12:33 PM

I am ready to cut.

My diet: I will be following President Wilson's "13 Weeks to Hardcore Fat Burning--The Diet" I started this week on 8/24, so I should finish right at the end of the challenge.

My workouts: I will be working each body part once per week with the exception of abs, which I will do 2-3 times per week. The split I am on now looks like:
Monday--chest/abs
Wednesday--back/shoulders
Friday--bis/trs/abs
I haven't been doing legs, but they get some work in my cardio. I expect to do weights 2.5 to 3 hours per week.

My cardio: I suspect I will be doing far more cardio than most of my competitors. I will do cardio sessions on Tuesday, Thursday, and Saturdays, but I may throw in an occasional brief HIIT session on weight days. I'll do these sessions in the early AM and the weights in the PM.
My cardio, will come mainly in the form of cycling, but I will mix in some running, too. I will shoot for 4-5 hours of cardio per week.

My goals:
I will shoot for a loss of 25 pounds of fat. I expect to lose 2 pounds of LBM, so my goal is 27 pounds. I will shoot to drop at least 9 percent of my bodyweight in fat. I am about 21% now, so that makes my goal <12%.

Please feel free to comment or question.

akufadum

08-29-2003, 03:05 PM

I don't want to be negative but losing 25lbs of fat in 13 weeks with only 2lbs lbm loss is not very realistic unless you're using AS. Just don't be suprised if you lose a little more lbm than that is all. Good luck and I hope your cut goes well. /forum/images/graemlins/smile.gif

William Ustav

08-29-2003, 03:06 PM

Good luck!!! /forum/images/graemlins/cool.gif

MaxC

08-29-2003, 03:36 PM

[ QUOTE ]
I don't want to be negative but losing 25lbs of fat in 13 weeks with only 2lbs lbm loss is not very realistic unless you're using AS. Just don't be suprised if you lose a little more lbm than that is all. Good luck and I hope your cut goes well. /forum/images/graemlins/smile.gif

[/ QUOTE ]

Thanks, I take your comments as constructive. You've hit on the area I'm least confident about. I'm mainly going by Jacob's statement that ideally one can get through "13 Weeks" and keep all the LBM. I realize I'm going heavy on the cardio, though. Also, there has been a poster, vmax1500 (Member Pictures), who did a stunning cut earlier this year and claims to have retained his LBM, with pictures to backup his claim. I'm not clear if he used AS or any other really aggressive supplements.

akufadum

08-29-2003, 11:08 PM

[ QUOTE ]
Also, there has been a poster, vmax1500 (Member Pictures), who did a stunning cut earlier this year and claims to have retained his LBM, with pictures to backup his claim. I'm not clear if he used AS or any other really aggressive supplements.

[/ QUOTE ]

Yes, he was definately using. He says he lost 78.5lbs in 6 months. That's 3lbs/week. Nobody does that without losing alot of muscle unless they're using AS, period. This doesn't mean that you can't reach your goals. Just remember that what someone natural can get away with doesn't compare to that of someone using AS and THAT is an example of what someone using AS can do. That being said, good luck and I look forward to your competition. /forum/images/graemlins/cool.gif

**DONOTDELETE**

09-01-2003, 07:08 AM

MaxC

09-01-2003, 02:20 PM

Thank you Mr. Yevon.

My BF percentage is 20.88

My weight is 225 pounds.

Here I go!

LemonIce

09-02-2003, 10:44 AM

Good Luck Max!

MaxC

09-02-2003, 11:51 AM

Sept. 1

Cardio

Cycled for 60 minutes on the trainer. I did a series of 30 and 60 second easy effort sprints, with one 3 minute effort near the end that was high intensity. The reson i rode inside was that it ws very windy outside.

I am 9 days into "13 Weeks...The Diet" My energy was really low this weekend. I really think I am missing some carbs I used to eat. I will push through and hopefully my energy will increase. It is possible I am too low on calories, but I'm fine with that.

I took some measurements last night:
Chest 43"
Stomach 42.5"
Waist 40.5"
Thigh 25.5"
Calf 16"
Arm 14, 15.75" flexed
Neck 16.5"

I should do some serious damage to my waist and stomach if I hit my fat loss goal (27 pounds).

Tonight will be shoulders and back.

MaxC

09-03-2003, 11:56 AM

Sept. 2

AM
I woke up and after a glass of water got on the bike (trainer) for 10 minutes to crank up the system. I did a total of 3 minutes with intensity.

PM
Back and shoulders

Back

Double-arm bent DB row
40x12
50x10
50x10

Single-arm bent DB row
40x12
50x12
50x10

Upright row
60x12x2
60x10

Seated DB back lateral
40x12x3

Shoulders

Seated DB military press
40x12x3

Seated side laterals--I general dread this one
25x12
30x10
35x10

Standing bent lateral
25x12
30x10
35x10

Reverse overhead DB laterals
30x12
35x10
35x8

Pee Wee laterals
30x12
35x10
35x10

All movements were with dumbells.

The diet was good except for my preworkout meal. I waited too long between meals and ate more then I should have. Other than that it was agood day.

I remain confident that I will achieve my rather ambitious goals /forum/images/graemlins/crazy.gif

Lose 27 pounds.
Drop 11 points of BF%.

MaxC

09-04-2003, 11:39 AM

Sept. 3

3 workout sessions sessions today--I haven't done that in a long time. Of course 2 of them were short, but over all it was a great day.

5:30AM--Cardio--cycled 11 minutes on the trainer, 3 minutes fast.

4:15P--Cardio--Cycled 1:35 for 29 miles at 18.something mph. 3 times around White Rock Lake. It was a little cooler (85'), breezy and cloudy. Virtually no drafting.

I was starving afterwards and really craving a simple carb. I had a Flaming Rooster sandwich from Jake's. It's a spicy grilled chicken breast on white bread /forum/images/graemlins/crazy.gif I'm not sure whether to call it a cheat or not since my high amount of cardio was screaming for a simple carb.

8:00PM--Abs
Aternate knee ins--100
Knee raised crunches--50
Reverse crunches--50
Knee raised twisting situps--100

In the evening I felt better than I have at anytime during the cut (I'm 11 days in). This morning I did 13 minutes on the bike trainer. Tonight I'm scheduled to do bis and tris, but I'm not sure I'll have time.

MaxC

09-05-2003, 11:13 AM

Sept. 4

5:40AM--13 minutes cycling on the trainer, 4 minutes fast.

5:00PM
Bis/Tris
All movements are with dumbbells

Seated simultaneous DB curl
30x12
30x10
30x10

Seated alternate hammer curl
30x12x3

Concentration curl
30x12x3

Reverse DB curl
30x12
35x10
35x8

Lying DB extension
30x12
35x12x2

One arm tricep kickback
30x12
35x10x2

Seated one arm tricep extension
35x12x3

Cross face tricep extension
35x12x3

This was day 12 of the cut, only 79 to go.

MaxC

09-08-2003, 11:19 AM

Friday, Sept 6

5:40AM--Cardio, cycled 12 minutes on the trainer, 4 minutes fast

6:00PM Cardio--cycled about 1:45, for about 26 miles. I felt pretty weak.

Saturday, Sept 7
No workouts, though I did manual labor all day at my Dad's place.

MaxC

09-08-2003, 12:31 PM

Sunday, Sept. 7

AM--Cardio. I ran two miles in about 17:00. I threw in some surges, but I wouldn't wxactly call it HIIT.

PM--Chest
All flat DB presses

40x12
70x12x4
70x11
70x10x4
70x8x2
70x9
70x8x2
70x6

Total of 16 sets. Although it was not very imaginative, the workout did leave me feeling a bit woozy and I think that was a good indicator.

MaxC

09-08-2003, 12:47 PM

Monday, Sept. 8 Measurements

Chest--20
Abdomen--31
Thigh--19
Subscapular--23
Triceps--16
Midaxillary--12
Suprailiac--16
Bicep--15
Medial calf--16
Total--168

Body fat--20.25%
Last week--20.88%
Weight--224
Last week--225

Honestly, I was disappointed in my progress this first week.(second week of my cut) I'd hoped for a full percentage point in body fat loss and three pounds weight loss. I did start on Creatine for the first time 9 days ago. Could increased water retention be keeping my weight and body fat up?

MaxC

09-09-2003, 09:37 AM

Monday, Sept. 8

AM--Cardio--15 minutes cycling on the trainer, 5 minutes fast

PM--More Cardio--Cycled 2:12 for 40 miles @18.2mph. 4 laps around White Rock Lake. On the last lap I was fading but I got on the wheel of a strong rider who pulled me along at a good clip. This was a great workout.

Tuf

09-09-2003, 05:22 PM

You are doing great, Max! /forum/images/graemlins/smile.gif

I know you were disappointed, but I think it is awesome that you lost some bodyfat! /forum/images/graemlins/cool.gif Yu would know better than I would, but I would think that water retention from your creatine could certainly impact your caliper measurements.

MaxC

09-09-2003, 05:34 PM

Thanks Tuf, I really hammered on the bike yesterday which I feel confident cut some fat. I'm finished loading with the Creatine so hopefully I'll see some loss from that too. I'll go off Creatine in my off week 7 of "13 weeks," and then I'll go off again the last two weeks of the Challenge.

MaxC

09-10-2003, 10:58 AM

Tuesday, Sept. 9

Back and shoulders

Back

Double-arm bent DB row
40x12
50x10
60x10

Single-arm bent DB row
50x12
50x10
60x8

Upright row
60x8
60x10x2
I do this with a DB and it is tough to get a good grip because there really isn't room for two hands.

Seated DB back lateral
50x10
50x8x2

Shoulders

Seated DB military press
50x10
50x8
50x7
First time with the 50's

Seated side laterals--I general dread this one
30x12
35x10
40x6

Standing bent lateral
30x10
35x8x2

Reverse overhead DB laterals
30x12
35x10
35x10

Pee Wee laterals
30x12
35x12
35x10

All movements were with dumbells.

This was my best back workout to date and shoulders were pretty good too. This was surprising, because I was really dragging on the way home from work and starting the workout. I did drink a can of sugar-free Red Bull about 30 minutes before. I don't do that often, but sometimes I feel the need.

I will:
Lose 27 pounds.
Drop 11 points of BF%.

MaxC

09-11-2003, 06:49 PM

Wednesday, Sept. 10

Cardio

15 minutes cycling on the trainer with 5 minutes fast.

No weights because I was very tired in the evening.

MaxC

09-12-2003, 10:04 AM

Thursday, Sept 11

Bis/Tris
All movements are with dumbbells

Seated simultaneous DB curl
30x12
30x12
35x10

Seated alternate hammer curl
35x10x3

Concentration curl
35x10x2
35x8

Reverse DB curl
35x10x2
35x9

Lying DB extension
35x12x3

One arm tricep kickback
35x12x3

Seated one arm tricep extension
35x12x3

Cross face tricep extension
35x12x3

I didn't eat all that great today, had lunch at The Olive Garden where there weren't too many good choices. I plan to go for a long bike ride this evening so I will up the carbs starting about mid-day.

This was day 19 of the cut, only 72 to go.

mama2Six

09-12-2003, 01:58 PM

Max,
You do ever ride outside? Who is that in your avitar?

Reverse DB curl - is that with palms down instead of up? What area does that target?
Amy

MaxC

09-12-2003, 02:16 PM

[ QUOTE ]
Max,
You do ever ride outside? Most of the time--those indoor rides are short and sweet usually as soon as I wake up. I may ride 50 miles this evening if the weather cooperates. Who is that in your avitar? Lance Armstrong--I saw him win a triathlon against profesionals when he was 16 years old and I've been a big fan ever since.

Reverse DB curl - is that with palms down instead of up? this, except with DBs (http://www.abcbodybuilding.com/excercise/reversbarebellcurl.htm) What area does that target? It is for biceps, but I think the triceps are doing some of the work. 
Amy

[/ QUOTE ]

I think I have the mind of an endurance athlete, but a body that doesn't always cooperate. There is a chance I might do an Ironman triathlon in the next few years. The challenge is that I'd have to train about 20 hours a week which would cost too much in terms of priorities with young kids, wife, business etc. But when the kids are older and money is more plentiful...

mama2Six

09-12-2003, 02:33 PM

I had a feeling you were into tri's! I am thinking of doing a sprint tri next spring. I am looking into training programs now to add some swimming and biking to my routine. An ironman would be cool. Do you run as well? I have read some web sites on cycling but am SO cluless! I am getting a helmet this weekend and using my sons mountain bike. I may try for a few miles. I can run for 40 minutes so I would think I can do close to that on a bike or am I way off?
Amy

MaxC

09-12-2003, 03:21 PM

If you can run 40 minutes, you certainly will be able to cycle that far. In terms of the relation between the two activites in fitness and distance, I think it's about 4 to 1 or 5 to 1. This changes if you get into ultra-distances. Here's an example: If you run 4 miles that should be comparable to riding 16-20 miles, though the ride will take longer. With the bike, you aren't supporting as much of your own body weight and you get to rest, i.e stop peddling now and then. Plus there's no impact, so less chance of a stress injury.

The ratios hold true if you have been doing both activities. Today I could ride the bike about 100 miles, but I could only run about 7-8 miles, but I have been running very little. A few years ago I ran a marathon, but since I wasn't cycling then, I could only ride about 60 miles (est.). This is a long-winded way of saying you'll do great on the bike because of your muscular and cardio fitness you have today.

If you aren't swimming yoey you could try a short duathlon to see how you like the multi-sport evnets. Around here thay have a series of 2/10/2 duathlons--run 2 mil;es, ride, 10 miles and then run 2 miles again. I prefer those over triathlons because it's tough to get much swimming in on a regular basis.

Just for reference, a comfortable running pace for me is about 10 minutes per mile or 6mph. In cycling a comfortable pace is 16mph. If I go hard I can run 8 minutes per mile or cycle about 20mph, unless I'm with a group, then it's about 23mph.

Does your gym offer spinning classes? They can be pretty intense. One good way to learn quickly is join a training group or club. You will have experts around that can steer you right, just like here.

mama2Six

09-12-2003, 04:24 PM

Thanks for all the ideas! I always wondered what a good comparison of bike to run time is - I can do a 10 minute mile so once I get my speedometer I will get an idea of what bike speed to shoot for. Maybe I will shoot for 15 on the bike this weekend. That is, if I can do it WITHOUT my trailer with 2 kids in it! That thing gets HEAVY! I may try a little brick soon. The thought of running after biking scares the crap out of me! LOL!!
Thanks again! You'll have to stick around so you can check my training :-)
Amy

MaxC

09-15-2003, 02:11 PM

Fri, Sat & Sun. Sept. 12-14

Friday--AM--Abs

PM--Cycled 51 miles @ 17.1 mph. 5 laps around White Rock Lake. It was raining off and on--there wasn't anyone to draft off.

Saturday--No workout plus cheated on the diet. It was the company picnic, so the cheat was more or less planned.

Sunday--paid pennance for yesterday's cheat. 62 miles or 100K cycling. 16.1 mph, almost 4 hours on the bike. I was feeling it from Friday's ride, but wanted to go long even if it involved suffering. I had the wind in my face on the way back, but still was able to finish the last few miles strongly.

Summary--no weights this weekend, but I'll get back on track tonight with a chest workout. The 113 miles on the bike was the most in a weekend in several years. My but is sore, but I can tell I am getting stronger. I may do a century (100 miles) on 9/27.

MaxC

09-15-2003, 02:23 PM

Monday, Sept. 15 Measurements

Chest--18
Abdomen--32
Thigh--19
Subscapular--24
Triceps--14
Midaxillary--10
Suprailiac--16
Bicep--12
Medial calf--16
Total--161

Body fat--19.76%
Week 2--20.25%
Week 1 week--20.88%

Weight--220
Week 2--224
Week 1--225

I show a 4 pound loss for the week, but that's really because of the timing of my long bike rides. Never the less, I'll take it. I'm starting week 4 of "13 Weeks to Hardcore Fat Burning--the Diet" This is the week that calls for a further calorie reduction of 250 per day. I'm a bit nervous about it because of potential hunger and energy loss, but here I go!

MaxC

09-16-2003, 09:34 AM

Monday, Sept 15

Chest

Flat DB Press
80x6
80x8x2

DB Fly
35x12x3

Flat DB Press
80x8x3

DB Fly
35x12x3

Flat DB Press
80x6
80x5
80x4

DB Pullover
80x3
80x5
80x8

All movemnts with DBs

I went exclusively with 80's on the press. 1st time for that. The diet was good.

MaxC

09-17-2003, 12:29 PM

Tuesday, Sept. 16

Cardio--cycled 26.5 miles at 17.0mph

I think I'm going to ride in a 100 mile rally in Waco on 9/27. That ought to cut some fat!

Tonight are Bis and Tris.

schless

09-17-2003, 12:52 PM

Hiya! Since you pop into mine, thought it was about time I had a walk around your journal. Looks good! And congrats on the 4 lbs loss! I'm with you - whatever the cause, I'll take it! /forum/images/graemlins/smile.gif

Your cycling entries are fun to read. I used to ride quite a bit myself, but it was awhile ago. Trained for the MS150 Houston-Austin ride two years in a row, but never made it. First year got strep throat 2 days before the ride. The next year we had a bad ice storm in Houston and I fell down some steps a few days in advance of the race. Messed up my hip and couldn't ride. Finally just gave up after that! Guess it wasn't meant to be! So I'll ride vicariously via your journal!

Have fun in the Waco rally! Burn some fat for me too, will 'ya!?!? /forum/images/graemlins/grin.gif /forum/images/graemlins/grin.gif

BassPlayer

09-17-2003, 01:02 PM

Hey MaxC!

Wow, 62 miles in one day! Holy poop! If it's helping you to drop the poundage, then ride away. /forum/images/graemlins/smile.gif

That chest workout looks insane. I like it!

MaxC

09-17-2003, 05:46 PM

[ QUOTE ]
Hiya! Since you pop into mine, thought it was about time I had a walk around your journal. Looks good! And congrats on the 4 lbs loss! I'm with you - whatever the cause, I'll take it! /forum/images/graemlins/smile.gif

Your cycling entries are fun to read. I used to ride quite a bit myself, but it was awhile ago. Trained for the MS150 Houston-Austin ride two years in a row, but never made it. First year got strep throat 2 days before the ride. The next year we had a bad ice storm in Houston and I fell down some steps a few days in advance of the race. Messed up my hip and couldn't ride. Finally just gave up after that! Guess it wasn't meant to be! So I'll ride vicariously via your journal!

Have fun in the Waco rally! Burn some fat for me too, will 'ya!?!? /forum/images/graemlins/grin.gif /forum/images/graemlins/grin.gif

[/ QUOTE ]

I didn’t plan on getting this heavily into riding this year, but I know it works for cutting fat, so it’s the HP Challenge’s fault. /forum/images/graemlins/cool.gif I have a friend in San Antonio who told me he was doing the MS150 San Antonio ride in a couple weeks. I told him if he was real man he would do the Leakey Death Ride. He said OK he would, but I had to do it too. So my big mouth /forum/images/graemlins/crazy.gifgot me roped into the Leakey Death Ride (http://www.fwbaclub.org/events/leakey.htm) It’s 215 miles over 3 days with more than 11,000 feet of climbing. That’s a lot of hills for a flatlander and hills are my weakest area so I’m a little apprehensive. /forum/images/graemlins/crazy.gif

The real question is can I keep from losing much muscle? I working out hard with weights and my intensity is good. I’ve cut back on calories, but I’m burning (or will be) more than ever.

Do you do HIIT? Cycling and HIIT fit well together.

schless

09-17-2003, 05:54 PM

Yikes! You must have you-know-whats of steel to do that ride! All those hills!?!?! No way. You're a better man than I. (Of course, that's pretty easy, since I'm a woman! /forum/images/graemlins/grin.gif ) Wow, good luck to you. I'm impressed. I'll be anxious to hear how this goes for you. No matter what you'll at least have some pretty scenery. I love Bandera!

You know your body better than anyone on this board, but are you sure you need to be cutting calories right now? Just be careful you don't cut too low and lose too much of that hard-earned muscle!

And yes, I do HIIT! Absolutely love it! /forum/images/graemlins/cool.gif

MaxC

09-17-2003, 06:12 PM

[ QUOTE ]
Hey MaxC!

Wow, 62 miles in one day! Holy poop! If it's helping you to drop the poundage, then ride away. /forum/images/graemlins/smile.gif

That chest workout looks insane. I like it!

[/ QUOTE ]

I just like to ride--it's a great escape and I can really get some thinking done out on the road.

80's are the heaviest dumbbells I have so I might have to go shopping for some 90's and 100's soon. I also need to get an incline bench--I've been putting that off too long.

MaxC

09-17-2003, 06:22 PM

Should I be cutting now? I'm just under 20% body fat now and determined to get down to 12% by Thanksgiving. I don't know if this is reasonable, but BHAGs (Big Hairy Audacious Goals) give me a lot of motivational fuel. If I do lose too much, I'll go on a clean bulk over the winter. I'm doing the "13 Weeks to Fat Burning--The Diet" but adding more carbs before and after bike rides. I'll even eat a big Snickers bar during the long rides /forum/images/graemlins/cool.gif.

MaxC

09-18-2003, 11:01 AM

Wed, Sept 17

Bis/Tris
All movements are with dumbbells

If I actually bothered to review my journal I would have known this was supposed to be shoulders and back day--Oh well.

Seated simultaneous DB curl
30x12
35x10x2

Seated alternate hammer curl
30x12
35x10x2

Concentration curl
35x12
35x10x2

Reverse DB curl
35x10x3

Lying DB extension
35x12
40x12x2

One arm tricep kickback
40x8x3

Seated one arm tricep extension
40x12
40x10x2

Cross face tricep extension
40x10x3

Bike tonight

MuscleRunner

09-18-2003, 04:43 PM

hey max....thought i'd pop in & see how you're doing over here.... as for your goals:

[ QUOTE ]
I'm just under 20% body fat now and determined to get down to 12% by Thanksgiving. I don't know if this is reasonable, but BHAGs (Big Hairy Audacious Goals) give me a lot of motivational fuel. If I do lose too much, I'll go on a clean bulk over the winter. I'm doing the "13 Weeks to Fat Burning--The Diet" but adding more carbs before and after bike rides. I'll even eat a big Snickers bar during the long rides /forum/images/graemlins/cool.gif.

[/ QUOTE ]

i do think its reasonable... you've got over 2 mos. & you'll be doing some serious cardio to drop fat. i think you've got enough nutritional knowledge to do all that you can to maintain your LBM during those cardio-heavy times. and, like you said, if you do lose too much, you can always put it back on w/ a clean bulk. also...even if losing 8% proves to be 'too ambitious' & you dont quite make 12% (which i think you will!), you'll still be getting very near your goal, if you stay on track with your plan & can always extend your goal date, if you dont meet it exactly.

Go get 'em!!

MaxC

09-18-2003, 05:57 PM

Thanks for the encouragement kimbpatt. We are getting a thunderstorm right now, so my plans for cycling tonight are a bit tenuous.

I don't usually beat myself up for missing stretch goals. I buy into the cliche: "shoot for the sky; even if you miss you'll be pretty high up there." That drives my business partner crazy--he doesn't like to set a goal unless he's 99% certain he'll achieve it.

mama2Six

09-19-2003, 12:34 AM

Max,
A Century would be cool! How fast do you ride those?

I would be carefull of cutting the calories or ask the mod's. The diet was built on what - one short cardio a week I think. Don't want to loose muskles!
Amy

MaxC

09-19-2003, 10:33 AM

[ QUOTE ]
Max,
A Century would be cool! How fast do you ride those?

I would be carefull of cutting the calories or ask the mod's. The diet was built on what - one short cardio a week I think. Don't want to loose muskles!
Amy

[/ QUOTE ]

I haven't doen a century is many years--I did several in college, but never for time. For me they are much easier than running a marathon--"easy" being a relative term. The one I do a week from tomorrow, I'll look to get hooked up with a group doing about 19-20mph to start. If things go very well, I'll have company the entire time, which really aids pace. Drafting can give you about 3mph extra for the same effort when your speed is in the 20mph area. There are other variables, like terrain, wind, how large the group is, etc. If I were to do the whole thing solo, I'm guessing I would average about 15.5mph which would put me close to 6.5 hours. If things went perfectly, I could see going about 5:30. So I'll be pleased with any thing under 6 hours, but I am trying to temper my expectations.

I know I am currently risking losing more muscle, but until Thanksgiving, cutting is the highest priority for me. I'd be very happy to listen to advice and modify, but I do not want to let go of my goal of getting to 12% BF this Fall.

MaxC

09-19-2003, 10:41 AM

Thurs, Sept 18

Back and shoulders

Back

Double-arm bent DB row
50x12x3

Single-arm bent DB row
50x12x3

Upright DB row
50x20x2

Seated DB back lateral
50x12x3

Shoulders

Seated DB military press
50x12
50x10
50x8

Seated side laterals--I general dread this one
30x12x3

Standing bent lateral
30x12x3

Reverse overhead DB laterals
30x12x3

Pee Wee laterals
30x12x3

All movements were with dumbells.

If God wills I will:
Lose 27 pounds.
Drop 11 points of BF%.

schless

09-19-2003, 11:44 AM

Hey Max! Workouts are looking good! But what are pee wee laterals? I think you're right about sticking with your cut. Nothing wrong with getting the bf down to where you want it before you start bulking. /forum/images/graemlins/smile.gif

MaxC

09-19-2003, 12:17 PM

Pee wee laterals = Starting at the Rear Side Lateral Raises (http://www.abcbodybuilding.com/exercise3/startingattherearsidedeltraises.htm)

I tend to have one foot forward and one foot back.

MaxC

09-22-2003, 12:15 PM

Fri, Sat, & Sun Sept 19-21

Friday—cycled 40 miles @19mph 4 laps around White Rock Lake. I drafted off and on making for an uneven pace and a challenging workout.

Saturday—cycled 41 miles @16.2mph It took a while to get cranked up since I was feeling it from Friday. I finished stronger than I would have guessed.

Sunday—cycled 53 miles @17.3mph after a Sunday drive to Athens, TX and a nice fajita lunch (I ate too much). My wife dropped me off in Trinidad and I rode home. The first part was rainy and had virtually no shoulders and some traffic. That’s never fun. No one hit me, so I call it a success.

The weekend total was 134. I haven’t ridden 3 days in a row in years, but I’ll take it easy this week until Saturday when I plan to ride 100 miles.

I did no weights this weekend, but plan to lift 3 days this week.

MaxC

09-22-2003, 12:30 PM

Monday, Sept. 22 Measurements

Chest—16
Abdomen--30
Thigh--18
Subscapular--24
Triceps--15
Midaxillary--10
Suprailiac--16
Bicep--12
Medial calf--15
Total--156

Body fat—19.50%
Week 3 --19.76%
Week 2--20.25%
Week 1 week--20.88%

Weight--216
Week 3--220
Week 2--224
Week 1--225

Once again, I show a 4 pound loss for the week. My scale has proved to be unreliable. I weighed myself last night and it showed 222. I thought that was crazy because of the heavy duty cardio (8 hours) I did this weekend. I took 220lbs of DB’s and put them on the scale. It showed 226! I subtracted 6 from my 222 to get my “accurate” 216. I have lost 9 pounds in three weeks—that’s fine, but the BF% is coming off slowly—that tells me I am losing a lot of muscle. That’s not good, but losing fat is job 1—I’ll get the muscle back later.

flyboy34

09-25-2003, 08:39 AM

looking pretty good there bro.. keep it up.

mama2Six

09-25-2003, 09:06 AM

MaxC -
Do you gain muscle easily? I am a hardgainer (covered in fat) and I am scared all the cardio will make me loose muscle. Good job on all that cardio :-)
Amy

MaxC

09-25-2003, 01:03 PM

I'm not a hard gainer--I would say I'm a moderate gainer. I have been working out with weights for just under a year, so I don't feel I'm risking too much. I'll probably cut back dramatically on the cycling in about a month.

MaxC

09-25-2003, 01:04 PM

[ QUOTE ]
looking pretty good there bro.. keep it up.

[/ QUOTE ]

Thanks for the good word!

schless

09-25-2003, 01:40 PM

Hey Max! If memory serves me, your ride is Saturday. So good luck, and have a great time! Let us know how you did!!! /forum/images/graemlins/smile.gif

MaxC

09-25-2003, 02:22 PM

[ QUOTE ]
Hey Max! If memory serves me, your ride is Saturday. So good luck, and have a great time! Let us know how you did!!! /forum/images/graemlins/smile.gif

[/ QUOTE ]

Saturday it is--this has been a crazy week--I'll have to get up at 3:30AM again tomorrow, so Friday night's sleep will be critical. Fitness-wise I feel ready.

Thanks schless!

schless

09-25-2003, 03:20 PM

Hey, I hear 'ya! I worked out at 4a for about a year and a half, so the 3:30a wakeup call was a regular thing for me. If I wasn't in bed between 8:30p and 9:30p, forget it! If you can make it to bed at a decent hour tonight, and get a good night's sleep on Friday, you should be fine. Just tell yourself you can nap all day on Sunday to make up for it if you need to! /forum/images/graemlins/wink.gif /forum/images/graemlins/grin.gif

MuscleRunner

09-25-2003, 04:48 PM

hey max! nice consistent progress! i'm glad you were able to figure out your scales--frustrating, eh /forum/images/graemlins/crazy.gif

have a great ride on saturday....reading your posts about the century brings back fun memories! & 20 mph will be smokin'! i agree that a century is easier than a marathon any day...& i'm a runner far more than a cyclist. still, a century is no small feat! i know you'll do great /forum/images/graemlins/smile.gif

MaxC

09-26-2003, 02:25 PM

Thanks kimbplatt--I am chomping at the bit to get going. Only 18 hours to go now. This week has been tough schedule-wise. I've not lifted in several days and have eaten poorly. I should have maximum energy tomorrow. I am ready to leave it all out there on the road. With a marathon I'd be way anxious, but for some reason I'm relaxed and feeling agressive now--I can't complain about that.

**DONOTDELETE**

09-26-2003, 04:35 PM

schless

09-26-2003, 06:37 PM

Looks a little wet down there right now! I see a fair amount of rain on the weather map. Hope it dries out in time for your ride. Best thing would be what, sunny and about 65? Well OK, may not get that cool, but I hope you have a great day for it anyway.

Good luck! /forum/images/graemlins/smile.gif

MaxC

09-29-2003, 12:08 PM

Sat, Sept 27

Cycling--105 miles, 6:12

I was pleased with the result, but I didn’t get there in the smartest fashion. I got down to Waco in plenty of time for the 8:00AM star, but as I was airing up my tires I flatted the back. I changed the tube with just a few minutes to spare and joined the throng for the start—I heard there were 1400 cyclists. The tandems went first followed by the 100 mile group of which I was a part. My major mistake started in the first minute as I went out with the front group. It didn’t feel that fast, but deep down I knew it was. I knew the right thing to do was to back off and wait for a group going a bit slower, but I couldn’t bring myself to do it. I knew I would pay later.

Around 15 miles we came to the turn off for those doing 100K or 62 miles. I wasn’t well marked and many missed the turn creating havoc, with riders turning back and lots of shouting. It blew apart our pack, which had been about 50 strong. Up to that point we were averaging about 23mph.

I checked my Timex Speed & Distance (GPS for runners, cyclists, etc.) and it showed that it was off! I knew it started correctly and just put in fresh batteries. This has happened a few times before, but I really wanted I to work today. After that I took to asking other riders what they showed for distance and checked it against my watch.

Somewhere around 40 miles we went through Crawford, TX and a bit later by the Bush ranch. It looks like a typical ranch in the area except that the fence is twice as high a normal one and that a red presidential flag was flying under the US flag.

I took my first rest stop at about 48 miles where I scarfed down an energy bar and a banana. After that I got in with a small group that included a tandem. I hung on their wheel until about 58 miles where we rode through Mother Neff State Park. There was a good descent down to the park where we hit 40mph, but after the park there was a long gradual ascent. That’s where my demise began. I started paying in a gig way for going out too fast.

Rather than relive the painful following hours, I’ll just say this. The distance turned out to be 105 miles. It took me about 3 hours to do the first 60 miles. It took me just over 3 hours to do the final 45 miles. I fought against cramping, small hills that seemed like walls, a light breeze (5-10mph) that felt like a gale and my lower back that felt like I was doing an Austrian Blitz with dead lifts ( which I have no intention of ever doing).

I finished in 6 hours and 12 minutes which included a total of 18 minutes stopped at rest stops. I am pleased in that I did the 100 miles in less than 6 hours, but displeased that I rode stupidly. I’m certain it would have been faster and included less suffering if I had paced more wisely. However, I’m glad I did it but probably won’t do another one until next season.

Now I will get refocused on lifting from which I took a 10 day break and keep my cycling mileage down, but with more intensity. Thanks for reading this and for your support!

MaxC

09-29-2003, 12:11 PM

Monday, Sept 29

Chest

Flat DB Press
70x12x6

DB Fly
40x12x6

I'm still taking it easy after Saturday's ride.

MaxC

09-29-2003, 12:16 PM

Monday, Sept 29 Measurements:

Chest—18
Abdomen--32
Thigh--18
Subscapular--20
Tricep--16
Midaxillary--10
Suprailiac--16
Bicep--11
Medial calf--14
Total--155

Body fat-19.20%
Week 4—-19.50%
Week 3--19.76%
Week 2--20.25%
Week 1--20.88%

Weight--218
Week 4--216
Week 3--220
Week 2--224
Week 1--225

My diet waas poor last week. I didn't lift weights. I will remedy both this week.

MuscleRunner

09-29-2003, 07:16 PM

[ QUOTE ]
My major mistake started in the first minute as I went out with the front group. It didn&#8217;t feel that fast, but deep down I knew it was. I knew the right thing to do was to back off and wait for a group going a bit slower, but I couldn&#8217;t bring myself to do it. I knew I would pay later.

[/ QUOTE ]

been there, done that. multiple times. but doesn't it just feel so good to 'let loose' & go with the fast guys?! & then you kick yourself for it later. yep. the good thing is that this will be fresh in your mind as a deterrent for next time! overall, sounds like a good ride, even with the little snafus!

stay strong & focused on those goals!!

MaxC

10-01-2003, 10:33 AM

Tues, Sept. 30

Bis/Tris
All movements are with dumbbells

Seated simultaneous DB curl
35x10x3

Seated alternate hammer curl
35x12
35x10x2

Concentration curl
30x12x3

Reverse DB curl
35x10x3

Lying DB extension
40x12x3

One arm tricep kickback
35x12x3

Seated one arm tricep overhead extension
40x12x3

Cross face tricep extension
40x10
35x12x2

It's been almost 2 weeks since my last bi/tri workout. I won't let that happen again. I don't feel like I've lost any strength though.

Thanks Kim for your comments on the cycling. I've gone out too fast while runninng, too. You'd think I would learn, but no. I'll ride tonight, but just 20 or 30 miles. If my legs are up to it, I'll go hard after a good warm up.

I've got a new serious challenge at work that might affect all areas of my lfe, but I'm claiming Romans 8:28 and I know that through Christ I can overwhelmingly conquer.

schless

10-01-2003, 11:16 AM

Hey Max! Don't be too hard on yourself for coming out strong at the first during your ride. We're all so blasted competitive sometimes it's just hard to lay back, even when we know it's the better strategy! It sounds like you had a pretty good ride overall and came in with a decent time. And except for the gale force winds /forum/images/graemlins/wink.gif the weather cooperated, which is always a nice plus!

Hope everything works out with your work challenge, and scripture is always the perfect thing to hang onto in times of difficulty. You're in my prayers!

MaxC

10-02-2003, 11:18 AM

Wed, Oct 1

Cardio

Cycled 20 miles @ 19mph--1:03

I took it easy the first lap around the lake and went hard the second lap. The circuit is 9.6 mles which I did in 28:20. That's my fastest this year without drafting. It works out to be about 20.5mph. I had some residual soreness from Saturday, but not much.

I have been falling in to the temptation of carbing out at night. My wife made oatmeal cookies with Splenda and I had way too many last night and a couple this morning. Must...be...diciplined...

Tonight is back and shoulders.

MuscleRunner

10-02-2003, 05:08 PM

pretty speedy, if i do say so, max!

you know i hear you on the carbs....but then, i just shovel them in. splenda is my friend /forum/images/graemlins/smile.gif i admire your discipline...even when its being tried /forum/images/graemlins/smile.gif

MaxC

10-03-2003, 12:31 PM

Thurs, Oct 2

Back and shoulders

Back

Double-arm bent DB row
12x40
12x50x2

Single-arm bent DB row
50x12x3

Upright row
70x10x3

Seated DB back lateral
50x12x3

Shoulders

Seated DB military press
50x12x3

Seated side laterals
35x10x3

Standing bent lateral
35x12x3

Reverse overhead DB laterals
35x12x3

Pee Wee laterals
35x12x3

All movements were with dumbells.

Abs
Aternate knee ins--100
Knee raised crunches--50
Reverse crunches--50
Knee raised twisting situps--100

diamondtim

10-04-2003, 12:06 AM

Sounds (reads) like your doing great!!! Keep it up buddy...

MaxC

10-06-2003, 01:25 PM

Fri, Oct 3

Cardio
Bicycled 40 miles @19.5mph

This was a great ride. I did each of the 9.6 mile laps around the lake in under 30 minutes. I drafted on the first lap, but not on the final three.

MaxC

10-06-2003, 01:30 PM

Sat, Oct 4
Chest

Flat DB Press
40x20
80x12x2
80x8

DB Fly
40x12x3

Flat DB Press
80x9
80x7x2

DB Fly
50x12x3

DB Pullover
80x8x3

All movements with DB’s

MaxC

10-06-2003, 01:33 PM

Sunday, Oct 5

Cardio

AM--Ran 4 miles in 40 minutes.
This was my first run in a long time. I'm as slow as ever. It was raining which kept me nice and cool.

PM--Cycled 41 miles @15.7mph
It was still raining, but the ride was fine (and slow).

MaxC

10-06-2003, 01:38 PM

Monday, Oct. 6 Measurements:

Chest—16
Abdomen--30
Thigh--18
Subscapular--20
Tricep--14
Midaxillary--10
Suprailiac--15
Bicep--12
Medial calf--14
Total--149

Body fat-18.54%
Week 5--19.20%
Week 4—-19.50%
Week 3--19.76%
Week 2--20.25%
Week 1--20.88%

Weight--217
Week 5--218
Week 4--216
Week 3--220
Week 2--224
Week 1--225

My diet was better, but not Jacob strict--I'll do better this week.

MaxC

10-08-2003, 11:18 AM

Tues, Oct. 7

I took Monday off after a big weekend. Friday and Monday were big cardio days and Saturday I had a good chest workout.

Tues--Cardio--Bicycled 40 miles @19mph. 4 laps around White Rock Lake. I did a fair amount of drafting on lap 3 with three guys. We dropped 2 on a small hill and the remaining guy on a Bianchi almost dropped me, but then waited twice after small hills as he was a far superier climber to me. We did that lap in 28:35. I did not mean to go so hard, but if felt OK.

Tonight is bis/tris. I was going to do them Monday, but was too tired. I'll probably do the abs too.

MaxC

10-10-2003, 08:20 AM

Thurs, Sept 9

Bis/Tris
All movements are with dumbbells

Seated simultaneous DB curl
35x10x3

Seated alternate hammer curl
35x10x3

Concentration curl
30x12x3

Reverse DB curl
35x10x3

Lying DB extension
40x12x3

One arm tricep kickback
35x12x3

Seated one arm tricep overhead extension
40x12x3

Cross face tricep extension
35x12x3

My plan is for shoulders and back tonight. Tomorrow I may ride in a 60 mile bike rally. I need to decide this morning. The diet still isn't 100%, but not too bad, either.

schless

10-10-2003, 09:50 AM

Hi Max! Just checked out your progress stats for this week. Wow...they're great! You've got to be pretty pleased with your progress so far. Just over 2% drop in bodyfat is excellent! Keep it up and you'll be lookin' mighty cut by the end of this challenge! Good for you! /forum/images/graemlins/cool.gif

Venom

10-10-2003, 04:13 PM

You gaining some serious mass Max! Great job.

MaxC

10-13-2003, 10:51 AM

I had an accident on Saturday. I was in a bike race/rally and went down hard on my right side. I have road rash in various spots from my ankle to my shoulder. Both of my shoulders are quite sore, but I am gaining more range of motion as more time goes by. I have a serious scrape on my helmet. It could have been much worse and I thank God that I escaped with only minor injuries.

I'm pretty sure I won't be able to work out for a week, and maybe longer if my right clavicle is broken. I still want to stay on my cut, though. Should I just cut my caloric intake by 500 or so a day during this period? I had been at @ 2000/day. Should I change up my ratios? I was on a fairly high carb diet because I was cycling a lot. I was also using "13 Weeks to Hard Core Fat Burning--The Diet" as a guideline. The only exersize I can think of doing now is walking gingerly. Advice?

GetPsycho

10-13-2003, 12:39 PM

definitely lay off for a week and see how you feel. if you decide to lower your calories then do it slowly, dont lower by 500 over night. if you wont be lifting or doing cardio at all i would start with lowering 200 calories from carbs only, this is about 50 g of carbs per day; keep your protein high. also, glutamine supplementation will help preserve lean mass

MaxC

10-13-2003, 12:45 PM

Thanks--I will stay on the glutamine, but go off creatine.

MaxC

10-13-2003, 12:53 PM

Monday, Oct. 13 Measurements:

Chest—16
Abdomen--30
Thigh--18
Subscapular--20
Tricep--12
Midaxillary--10
Suprailiac--15
Bicep--11
Medial calf--13
Total--145

Bodyfat-18.12%
Week 6--18.54%
Week 5--19.20%
Week 4—-19.50%
Week 3--19.76%
Week 2--20.25%
Week 1--20.88%

Weight--216
Week 6--217
Week 5--218
Week 4--216
Week 3--220
Week 2--224
Week 1--225

A lttle progress is better than moving backwards. This coming week should be interesting since I won't be working out.

GetPsycho

10-13-2003, 01:23 PM

you are making great progress. slow and steady is good for cutting. drastic drops in weight usually isnt all fat

schless

10-13-2003, 01:53 PM

Sorry to hear about your accident, Max. But glad it wasn't any worse. And thank goodness for those helmets. I cringe at the thought of what would have happened had you not been wearing it. That serious scrape would have been on you instead! (I had a friend who had a biking accident, hit her head on the curb, and put a huge dent and crack in her helmet. Further evidence of their value to those who refuse to wear them.)

I agree totally with GP. Take it easy and just allow your body to heal. And reduce your calories bit by bit and see what happens. You're in tune with your body, so you'll know what's working and what's not.

Hope you're up and about again soon. Take good care of yourself this week!

/forum/images/graemlins/smile.gif

MaxC

10-13-2003, 03:31 PM

Thanks schless and GP.

I'll post a detailed wreck report in a little while.

MaxC

10-13-2003, 04:08 PM

My Intimate Encounter with the Asphalt

This ride was not a big event--maybe 300 total and not too many serious (fast) riders. It was 57 miles and there were 2 guys off the front, then my group of 5 or so. We went down a steep hill around 6 miles in and there was a little bridge crossing a creek at the bottom. The bridge was VERY rough and we hit it going about 35mph. The guy in front of me lost a water bottle and I just tried to stay straight. We got through and the guy behind me told me I lost both of my water bottles. I looked down and he was right--I had no water with 50+ miles to go! I heard later that a woman crashed face first on that bridge and lost a lot of skin on one side of her face. I talked guy later who said she was in shock and looked bad, but I did not hear anything else.

I then knew I would have to stop at the first rest stop and see if I could pick up a couple bottles. I hated to do that because I knew I would lose contact with my group, which was gaining on the 2 leaders. My group fell apart and it was just me and another guy. We worked to bridge up to the guy in 2nd who had fallen off the leader. We caught him and stayed together, then another rider caught us from behind. We had 4 and we were still gaining on the leader, but I knew it wouldn't last for me since I was going to have to stop at that rest stop which was at 12 miles or so.

I saw the rest stop in a parking lot on the right. I was third in my group and the fourth was behind me and to my left. I said I was peeling off, but did not signal. As soon as I started to the right a guy appeared out of nowhere on my right and I went right into him.

He must have just joined us and I had no clue he was there. I’m sure I surprised him turning off into that rest stop, because it would be very unusual to have a riders in a faster group stopping so early. I had planed to do the whole ride with no stops, but I needed water for later so…

It went black and I was down hard. sliding on the right side of my body. Then I was still, looking straight up. I felt burning on my right calf, hip, elbow and shoulder. My left shoulder was messed up—I thought separated, but it didn’t really hurt. I could barely move my left arm. Immediately I had help. There was a cop on a motorcycle who was behind our group who saw me go down. He parked his bike in the road and diverted traffic. He told me not to move until the paramedics arrived which took about 10 minutes. With each passing minute I was growing in confidence that I had no life threatening injuries.

About 5 minutes after I was trying to get my left arm to work and I felt a major movement in the joint. I think it had been dislocated was now back in joint. The paramedics helped me stand and I realized that my right shoulder was now worse than my left. I had taken the brunt of the fall on the right shoulder and hip. I began to wonder if that clavicle was broken. I refused the ambulance ride to the hospital, because I knew that they couldn’t do that much for me, it would take several hours, and I’d be lucky to get for under $1000. I have insurance, but the deductible is high.

A volunteer drove me and my bike back to the start where my car was and I drove back home in real discomfort. I got home, took some Rush Limbaugh pills, and took it easy the rest of the weekend. I have ridden off and on since I was 6 years old and this is the first time I’ve crashed hard (20+mph). I will certainly be nervous for a while when I ride again, especially in a pack, but I am already eager to get back on the bike.

MuscleRunner

10-16-2003, 04:36 PM

WOW, Max....i'm so glad that you're mostly OK! what a spill /forum/images/graemlins/shocked.gif

reminds me of a wreck my dad was in while riding...he was side-swiped by a car @ ~20 mph... he did break his clavicle & some severe shldr & hip road rash, as well.

he was also nervous about getting back on the road, but after the first ride back, he felt fine with it. our concern was more about cars, where we live, than other riders. riding in a pack (like RAGBRAI) made me tremendously nervous...one wrong move & i felt i'd be on my butt! only a marginal rider, but i have a whole new respect for cycling & its 'road rules', especially when in a pack. i know you're an experienced cyclist & have a much greater appreciation for pack riding & you do it well. just goes to show you that anyone can make a mistake & i'm thankful that you're recovering & will be out riding again soon! keep us posted /forum/images/graemlins/smile.gif kim